For develop your pectoral musclesPlace your shoulder blades on the large ball and perform the movement. If you have dumbbells, it is possible to carry out this exercise headlight of the rooms of musculation with a swiss ball instead of the bench. Simply place your feet on the ball, and perform push-ups while keeping your trunk covered and your back straight. Push-ups are one of the most popular bodyweight exercises for recruiting muscle fibres in the arms and pectoral muscles. Exercises with a swiss ball for arms and pectorals 6.
Extend your legs by placing your feet on the gym ball and maintain this posture while remaining as stable as possible. Tummy tuckĪs with the jackknife, engage your abdominal muscles by getting into a straight plank position. Stand sideways with your buttocks and hip on the ball, then raise your torso to work this muscle group. This is one of the best exercises for your oblique abdominals. In a plank position with your arms outstretched, place your feet on the ball and bring your legs towards your torso. This swiss ball exercise is ideal for cladding and the muscular reinforcement of your abs. Keeping your shoulders on the floor, roll the exercise ball from left to right with your legs. Lie on your back, bend your legs to 90 degrees and place your feet on the ball. The hip roll is a typical Pilates exercise that helps to promote pelvic mobility and slim down by exercising your hips. Simply position your back on the ball by bending your legs, then go upwards by contracting your abdominal strap before returning to the starting position. To develop the rectus abdominis and get a flat stomachThere's nothing like the crunch exercise on a swiss ball. Exercises with a swiss ball for the abdominal muscles 1. I have selected for you the best exercises with a swiss ball to help you strengthen the different parts of your body according to your needs. What exercises should I do to build up my muscles with a swiss ball?
SWISS BALL CRUNCH PROFESSIONAL
This is also the case for football players, whose abdominal muscles need to be strengthened to shoot harder.įinally, many amateur and professional sportsmen do exercises with a swiss ball as part of their physical preparation. Running enthusiasts can use it to work their leg muscles. For example, skiers and snowboarders use it to develop their balance and flexibility. In this sense, athletes from various sports and various sports incorporate the swiss ball into their daily training. It is used to strengthen muscles (arms, pectorals, shoulders, quadriceps, calves, etc.) and joints as well as to improve proprioception or to prevent injury. It is also widely used to perform yoga exercises and fitness, because it favours the work of breathing while optimizing the muscular reinforcement.īut more widely, the gymnastic ball has become an essential accessory in the world of physical training and fitness. This exercise ball is an essential piece of Pilates equipment.
This makes the swiss ball a particularly affordable fitness and bodybuilding accessory. The models of gym ball The most affordable ones cost between 10 and 30 euros at most specialist shops in sports equipment. You can get a fitness ball for a few dozen euros. This allows you to tone up your muscle groups without increasing the volume. Indeed, thanks to its round shape, it creates instability when you make movements. Making exercises with a swiss ball during your training sessions can help you improve your posture, improve your sculpt your abdominal muscles and to develop your balance. This gymnastic ball is also very appreciated by pregnant women during their pregnancy, because it is useful to carry out various movements and to solicit the perineum. Today it is used by many numerous sports coaches and health professionals as it allows for a variety of muscle strengthening exercises. The fitness ball was developed by a Swiss physiotherapist named Suzanne Klein in the 1960s. This sports equipment should not be confused with the medicine ball, a weighted ball that can be an excellent alternative to dumbbells or kettlebells. Its diameter is usually between 55 and 75 centimetres and should be chosen according to your height. What is a swiss ball ?Īlso known as a fitness ball, gym ball or Klein ball, the swiss ball is a large, flexible inflatable balloon.
Discover 15 ideas for abdominal, leg and upper body exercises to perform with a gym ball. So it can be a good idea to incorporate swiss ball workouts into your strength training program. Used in the gym or at home, it makes it possible indeed to strengthen the deep muscles and stabilizers by putting your balance to the test. Well-known to Pilates and fitnessThe swiss ball is an accessory not to be neglected in body-building.
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